An Exhaustive Guide to the Best Evoo For Cooking

For most everyday cooking needs, refined olive oil or light olive oil is a practical choice. These oils have a higher smoke point (around 465°F or 240°C), making them more stable for high-heat methods like frying, sautéing, and roasting. They also have a neutral flavor, which won't interfere with the taste of your food.

However, for low to medium-heat cooking, many home cooks prefer extra virgin olive oil due to its richer flavor and higher antioxidant content—especially when the oil’s taste complements the dish.

Which olive oil is best for cooking, extra virgin or regular?

It depends on the cooking method:

• Extra virgin olive oil (EVOO) is best for low to medium-heat cooking, such as sautéing, simmering, or finishing dishes. It offers a distinct flavor and contains beneficial compounds like polyphenols and vitamin E.

• Regular olive oil (also labeled as pure or light olive oil) is better for high-heat cooking, such as frying or baking, due to its higher smoke point and milder taste.

In short, use EVOO for flavor and nutrition, and use refined olive oil for higher-heat applications where stability is key.

Can I use extra virgin olive oil for everyday cooking?

Yes, you can use extra virgin olive oil for everyday cooking—and many nutrition experts encourage it. Despite common myths, EVOO is stable at normal cooking temperatures, especially when used for sautéing, roasting vegetables, or simmering sauces. Its rich flavor and health benefits make it ideal for daily use.

That said, EVOO is more expensive and aromatic than other oils, so you may choose to reserve it for dishes where its flavor stands out, like dressings, marinades, or finishing touches.

What is the healthiest oil to cook with?

Extra virgin olive oil is widely regarded as one of the healthiest oils for cooking. It contains:

• Monounsaturated fats that support heart health

• Antioxidants like polyphenols that fight inflammation

• Vitamin E, which supports skin and cell health

Other healthy cooking oils include:

• Avocado oil – High smoke point and rich in monounsaturated fats

• Canola oil – Mild flavor and low in saturated fat

• Flaxseed oil – High in omega-3s, though not suitable for heating

Among all options, extra virgin olive oil offers the best balance of flavor, health benefits, and cooking versatility when used within its temperature range.